the month
14 of 30 days
Week · Month
Week 8
3× a week, same five moves
- sessions
- 24
- sets
- 312
- records
- 5
Back squat
Quads · glutes
40 → 60 kg
+20 kg
Deadlift
Back · hams
50 → 80 kg
+30 kg
Bench press
Chest · triceps
30 → 45 kg
+15 kg
Bent-over row
Back · biceps
30 → 42.5 kg
+12.5 kg
Push-up
Chest · arms
8 → 20 reps
+12 reps
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- “chair”
- “floor”
- “overhead”
- Legs
- Push
- Pull
- Core & cardio
- Quads · glutes40 kg
Back squat
- Back · hams50 kg
Deadlift
- Chest · triceps30 kg
Bench press
- Chest · armsbody
Push-up
- Quads · glutes8 kg
Lunge
- Back · biceps30 kg
Bent-over row
- Shoulders10 kg
Overhead press
- Biceps8 kg
Biceps curl
- Full bodybody
Jumping jack
- Absbody
Crunch
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the climb
Squat +50%
40 → 60 kg · 8 weeks
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